Biceps Workout Without Dumbbells At Home

 

You’ve been searching for an arm workout consisting of exercises that will finally allow you to build strong biceps at home, haven’t you?

Then, you’ll be ecstatic to find out that you don’t need all that iron in the gym to make your arms look and feel impressive.

So, if for some reason you don’t want to hit the weight room, don’t blame yourself, and rest assured, there’s a strong alternative.

After all, many causes could make you train your biceps at home instead of the gym:

• You hate it when others are staring at you in the middle of your workout;
• The trip to the gym’s location takes too long;
• You can’t stand waiting for someone to free up a specific pair of dumbbells;
• The fitness center membership is too expensive, and more.

Biceps training: basics

Mind and muscle connection is very important, especially when training such an isolated muscle like the biceps. Therefore, let’s learn in a flash about the structure of the muscle we’re looking to develop.

Scientifically, the main mission of the biceps is to help you:

• Move your forearm, especially when in supination (palms facing up);
• Flex your elbow.

In addition to grasping a sense of how your biceps works, you need to know that training alone won’t do wonders

The truth is that dieting can be hard and expensive, but you can skip a lot of the hassle by consuming cheap high-calorie foods during your daily meals.

This kind of eatables can be life-changing, especially if you’re a hard-gainer who struggles to devour enough calories for building muscle mass.

However, if you want to lose weight besides building muscle, use our list of 95 low-calorie foods to get easy meal-prep ideas.

The bottom line is that no biceps exercises will bring gains without proper nutrition, whether you train at home or the gym.

1.Biceps Leg Curls

Exercise details

• Target muscle: bracchialis
• Synergists: biceps brachii
• brachioradialis
• Mechanics: isolation
• Force : pull

Starting position

1. sit on the edge of a chair so that only your buttocks rest on the seat.your knee should be bent.
2. with your right hand,grasp your left leg from under the knee.

Execution

1. Keeping your left leg completely relaxed, exhale as you lift it off the floor with your arm by flexing your elbow.
2. Hold for a count of two and squeeze your biceps.
3. Inhale as you lower your leg to the starting position.
4. Repeat for the prescribed number of repetitions.
5. Repeat the exercise with your left arm.

2.Side-lying biceps bodyweight curl

Exercise details

• Target muscle: Biceps Brachii
• Synergists: Brachialis, Brachioradialis, Internal and External Obliques, Rectus Abdominis
• Mechanics: Compound
• Force: Pull

Starting position

1. Lie on your left side with your hips and knees flexed, and with a cushion under your elbow.
2. With your left hand, grasp your left thigh under the knee.
3. Place your right hand behind your head.

Execution

1. Exhale as you raise your torso by flexing both your elbow and your waist.
2. Hold for a count of two and squeeze your biceps brachii.
3. Inhale as you lower your torso to the starting position.
4. Repeat for the prescribed number of repetitions.
5. Repeat the exercise with your right arm.

3.Doorway biceps curls

Door curls exercise details

• Main Muscles: Biceps brachii
• Secondary Muscles: Brachialis, brachioradialis, forearm flexors, forearm extensors
• Exercise Type: Strength
• Exercise Mechanics: Isolation
• Difficulty Level: Beginner
• Equipment Needed: None

How to do doorway curls

1. Stand in the middle of a doorway facing the casting.
2. Shuffle your feet to one side of the doorframe, grab the frame with both hands, and then lean your body back to create some resistance.
3. Pull your torso toward the doorframe and squeeze your biceps. Don't allow your elbows to travel behind your body (you don't want to turn it into a row).
4. Hold the contraction for a moment and then lower yourself slowly until your elbows reach full extension.
5. Repeat for 3-5 sets of 10-20 reps.

How to get the most from door curls

Performing bicep curls with your door will definitely preserve your biceps if you can't get to the gym. However, by following these simple training tips, you can actually get a tremendous muscle-building workout from doing curls with your door.

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